Imagine if you could make one simple tweak in your daily exercise, and see an instant boost in your vertical jumping ?.
Or even better
What if there were a complete set of vertical jump program, which will help you to jump higher as you needed?
Lucky for you, that’s exactly what I’m going to share with you in this post:
It enables monster blocks and allows you to get rebounds. There are dozens of vertical jump training programs in the market.
Most of the programs promise you incredible increases to your vertical. But the question is what do they fulfill their promise.
This article will review one of the famous vertical jump training programs, Jump Manual.
This article will find out if they deliver on their promise and help you to find out which one fits you best.
The Jump Manual
Jump Manual is created by Jacob Hiller.
The program was released in 2008.
It has helped thousands of athletes to reach their dream of dunking.
Even after 10 years of its release, the program is still impressive.
After entering the membership section of the Jump Manual, there will be an overview of all the information included in the program.
This overview will include a lot of information.
It comes from structured like a book with different chapters that explains warm routines, proper nutrition and the exercises of the jump training program.
You will understand how the Jump Manual works if you go through it once.
Not only that, you will gain a pretty good understanding of the science behind vertical jump training.
Most of the other programs just give you a list of the exercises to do.
But the Jump Manual will help you gain knowledge that will be helpful even when you are no longer doing this program.
Jump Manual Workouts
You can find a workout chart that consists of 14 days in the membership section of the Jump Manual. It tells you exactly what to do during each day.
Let us look at the exercises you will have to do in these 14 days.
Plyometric Jump Training
There will be exercises like depth jumps or medicine ball throws. These are to work on your explosiveness.
It will also teach your body how to quickly mobilize a lot of muscle fibers for a quicker and more powerful vertical jump.
It will increase your vertical by teaching your central nervous system how to work more efficiently and effectively.
The plyometric workouts will be around 90 minutes including warm up and cool down.
Lower Body Strength Training
This combines heavy weightlifting exercises like deadlifts and squats with more explosive movements like hang cleans. You can strengthen the muscles that you need during a vertical jump.
They will also become ready to use their strength in a quick and powerful fashion. You will need access to a gym with squat racks and heavy barbells for this workout.
If you use bodyweight alternatives instead of the gym, it will limit the effect of the workout quite a bit.
The lower body workout consists of seven different exercises of which you will be doing four sets. It will take 2 hours including warm up, cool down and getting to the gym.
Core Body Workouts
This is a short workout that you can do at home. It consists of planks and other exercises that intend to stabilize your core and improve the transfer of energy during the vertical jump.
This is a quick workout that takes just 30 minutes.
Stretch and Recover
Jump Manual provides you with a stretch & recovery routine that will help to improve your flexibility.
It will also improve muscular regeneration so that you will be back at 100% for the next workout.
The difficulty of the Exercises
You will find many exercises of this program as really challenging. You will have to rely on the correct technique to be executed safely.
You should find a trainer if you have never done heavy squats or deadlifts, to teach you proper technique.
You will hurt your knees or screw up your back if you don’t. Thus the Jump Manual is less beginner friendly when compared to its competitor Vert Shock.
But if you are an experienced weightlifter, this program will make use of your skill to produce an increase of strength in a short time.
The Difficulty of the Workout Schedule
You may get motivated with this program in the first few weeks. But it is very difficult to stick with it until the end.
You will have to take a lot of discipline to make it through 3 months of the Jump Manual because you will be doing some kind of workout every day.
So if you want to dunk with the help of the Jump Manual, you will have to do some hard work.
Jump Manual guarantees an improvement of at least 10 inches to your vertical leap in just 12 weeks.
Your improvements might not be as extreme if you are already jumping 45 inches. But this program has completed 10 years in the market and it is widely sold.
From this, you can make out that it works.
All programs do not work equally for everyone. Different types of athletes need different types of training to maximize their potential for jumping high.
We can divide athletes into two groups when it comes to vertical jumping.
Single Leg Jumpers
Single Leg Jumpers are usually thin and lanky. They have very quick and “bouncy” takeoffs, and also jump higher off of one foot.
These people are often very strong and powerful. They do exceptionally well at squatting and deadlifting. The two-foot jumpers have a vertical jump that is a lot slower compared to single-leg jumpers.
They compensate for this lack of quickness by bending deeper and using their strength to their full advantage.
The Jump Manual relies a lot on heavy weightlifting. So it is a better fit for two-foot jumpers who might not be as quick but have legs that can produce a lot of power during the takeoff.
But the single-leg jumpers benefit from the improved strength. But Vert Shock will be a better choice for them because focuses more on advanced plyometrics and quickness.
This Program will help you increase your vertical jump up to 10″-15″. It will also teach you a lot about vertical jump training.
The Jump Manual is a comprehensive training program includes a nutrition plan. It is especially great for slower two-feet “force jumpers”.
The exercises are incredibly varied and there are many exercises which take advantage of weights. There is an emphasis on weight training even though there are non-weighted alternative exercises.
The Jump Manual has a more relaxed pacing. But the course duration is one month longer than Vert Shock.
It includes a lot of stretching and traditional strength training exercises like deadlifts and hangs cleans, which is not available in other programs.
Jump Manual is the perfect choice for those who are more prone to injuries.
The program has many weightlifting exercises which are not meant for beginners. The videos of this program are very outdated and of low quality.
The website of the Jump Manual is also very outdated. It also has many exercises aren’t particularly important for your jump.
There is so much content in the program just to make the program big.
The core workouts of this program involve weighted exercises which are not possible without an equipment.
It is not easy for those people who cannot go to the gym 4-5 times a week.
The Jump Manual costs $97. If you are a Vertical Jump Development Reader, you can save up to $32.